Powercore360training.com

Shot Put Instructions

Powercore360 Product Shot Put Instructions

 

Warm-Up

Warm-up for 5-10 minutes ensuring that you have adequately warmed your muscles and joints. If you are sweating then you’re core termperature has increased and you should be ready to go.

Step #1 – Hip & Shoulder Separation

Thoracic Spine Mobility

Right Shoulder Turn

  1. Attach a grey or black band to the Torso Harness d-ring underneath the left arm pit; the band will run across the front of the body and attach directly behind the right shoulder.
  2. Sit tall on a ball, chair or bench with hips and knees at the same height, squeezing a ball between the thighs
  3. Slowly turn to your right until you reach the end of your shoulder turn to the right. Take a deep breath in through your nose and as you exhale through your mouth, allow the band to turn your shoulders more to the right. DON’T FORCE THE TURN! Repeat this action for 2 more breaths.
  4. Repeat #3 directly above for 2 more sets of 3 breaths & turns to the right.

Left Shoulder Turn

  1. Attach a grey or black band to the Torso Harness d-ring underneath the right arm pit; the band will run across the front of the body and attach directly behind the left shoulder.
  2. Sit tall on a ball, chair or bench with hips and knees at the same height, squeezing a ball between the thighs
  3. Slowly turn to your left until you reach the end of your shoulder turn to the left. Take a deep breath in through your nose and as you exhale through your mouth, allow the band to turn your shoulders more to the left. DON’T FORCE THE TURN! Repeat this action for 2 more breaths.
  4. Repeat #3 directly above for 2 more sets of 3 breaths & turns to the left.

 

Thoracic Spine Strength

Right Shoulder Turn

  1. Attach a grey or black band to the Torso Harness d-ring underneath the right arm pit; the band will run across the front of the body and attach directly behind the left shoulder.
  2. Sit tall on a ball, chair or bench with hips and knees at the same height, squeezing a ball between the thighs
  3. Slowly turn to your right until you reach the end of your shoulder turn to the right.
  4. Repeat #3 directly above for 1-2  sets of 10 repetitions to the right.

Left Shoulder Turn

  1. Attach a grey or black band to the Torso Harness d-ring underneath the left arm pit; the band will run across the front of the body and attach directly behind the right shoulder.
  2. Sit tall on a ball, chair or bench with hips and knees at the same height, squeezing a ball between the thighs
  3. Slowly turn to your right until you reach the end of your shoulder turn to the left.
  4. Repeat #3 directly above for 1-2  sets of 10 repetitions to the left.

The video below will show the movements described above:

Step #2 – Hip Strength

Hip Turn Strength

Right-to-Left Hip Turn (for right handed thrower)

  1. Attach a light resistance band (start with a grey, black or orange band and perfect the movement technique before increasing the band resistance to higher levels) to the Hip Harness d-ring on the left hip; the band will run across the front of the pelvis and attach 45 degrees behind the right hips.
  2. Stand in a ready position, turn your hips and body to the right until you feel the muscles around the hips, pelvis and thighs stretch and load.
  3. Slowly transfer your weight from the right leg towards the left leg and turn your hips & pelvis to the left until the front of your back hip is pointing towards your target. Hold this position for 2-3 seconds.
  4. Repeat #3 directly above for 1-2  sets of 10 repetitions from right-to-left.

The video below will show the movements described above:

Step #3 – Hip Speed

Hip Turn Speed

Right-to-Left Hip Turn (for right handed thrower)

  1. Attach a light resistance band (start with a grey, black or orange band and perfect the movement technique before increasing the band resistance to higher levels) to the Hip Harness d-ring on the left hip; the band will run across the front of the pelvis and attach 45 degrees behind the right hips.
  2. Stand in a ready position, turn your hips and body to the right until you feel the muscles around the hips, pelvis and thighs stretch and load.
  3. Rapidly transfer your weight from the right leg towards the left leg and turn your hips & pelvis to the left until the front of your back hip is pointing towards your target. Hold this position for 2-3 seconds.
  4. Repeat #3 directly above for 2-3  sets of 5 repetitions from right-to-left.

The video below will show the movements described above:

Step #4 – Hip, Shoulder & Hand (Rotational Strength, Power & Balance)

Total Body Turn Strength & Speed

Right-to-Left Body Turn (for right handed thrower)

  1. Attach a light resistance band (start with a grey, black band and perfect the movement technique before increasing the band resistance to higher levels) to the Hip Harness d-ring on the left hip; the band will run across the front of the pelvis and attach 45 degrees behind the right hips. Attach another light band to the left d-ring on the torso harness under the left arm pit (band will run across the front of the body), and attach a third band to the exercise handle and place it in the right hand. Securely attach the other end of the resistance bands just above floor level.
  2. Stand in a ready position, turn your hips and body to the right until you feel the muscles around the hips, pelvis and thighs stretch and load.
  3. Rapidly transfer your weight from the right leg towards the left leg and turn your hips & pelvis to the left until the front of your back hip is pointing towards your target, your back shouler points to the target and your right hand has moved diagonally upwards towards the sky (45 degrees up in front of the body). Hold this position for 2-3 seconds.
  4. Repeat #3 directly above for 2-3  sets of 5 repetitions from right-to-left.

The video below will show the movements described above:

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